Announcements
11 year CFVU Anniversary celebration MONTH!
When: Aug 1, 2026 here at the gym.
Time: 8-12 or whenever we leave.
What: WOD, Socialize, Fun, Celebrate, Eat and slap hands
WOD: Quick wod then a lift off for the rest of the time we are in the gym. We will Deadlift, snatch and Clean and jerk. Pick 2 and lets get rowdy and have some fun.
then
Saturday, Aug 22– We will have our annual member appreciation day at the Beach. We will have a beach workout followed by food and fellowship. We go all the way out to the snorkel reef past portofino resorts. Its the 4th HUGE parking lot you have to go past and turn back into.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Easy Jog
Then Into..
2 ROUNDS
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
Then Into…
2 ROUNDS
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Workout
1-Mile Run (Time)
Max Effort 1-Mile Run
FREEDOM (RX)
“JULY ’26 MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge — 7/1
-Rest Until 15:00 Mark then Complete-
INDEPENDENCE (Intermediate)
“JULY ’26 MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge — 7/1
-Rest Until 15:00 Mark then Complete-
LIBERTY (Beginner)
“JULY ’26 MONTHLY CHALLENGE”
FOR TIME
800m Run
(Score is Time)
*Repeat of Monthly Challenge — 7/1
-Rest Until 15:00 Mark then Complete-
WORKOUT Part 2 (Time)
at 15:00:
FREEDOM (RX)
FOR TIME
50 Bench Press (155/95)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
LIBERTY (Beginner)
FOR TIME
50 DB Bench Press (Moderate)*
*Workout starts with 5 Russian KB Swings (Mod) and complete 5 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
COMPETE(RX+)
FOR TIME
50 Bench Press (185/135)
*Start w/ 10 Russian KB Swings (70/53); 10 every break.
Time Cap 10min
2k Row (Time)
Max Effort 2k Row
*Only do if weather does not allow for running
4000m Bike (Time)
*Only do if weather does not allow for running
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Pecs (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Face Pulls
Banded Tricep Extensions
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your **free** account before viewing the exercises.
[Active Hinge 1 min]( video )
[Active Pec Stretch 1 min/side]( video )
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.